Callahan’s Explosion
Specialization power building program. Catered towards advanced lifters and/or enhanced lifters with a high volume tolerance.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 1 rep | 86% |
| 5 | 5 reps | 75% | ||
| 2 | Deadlift (Barbell) | 1 | 1 rep | 86% |
| 3 | 3 reps | 70% | ||
| 3 | Hack Squat | 2 | 10 reps | @9.5 |
| 4 | Leg Curl | 2 | 10 reps | @10 |
| 5 | Leg Extension | 2 | 10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 6 reps | 65% |
| 2 | Chest Press (Machine) | 1 | 8 reps | @9.5 |
| 1 | 8 reps | @10 | ||
| 3 | Preacher Curl (EZ Bar) | 1 | 15 reps | @9.5 |
| 1 | 15 reps | @10 | ||
| 4 | Bayesian Curl | 1 | 15 reps | @9.5 |
| 1 | 15 reps | @10 | ||
| 5 | Hammer Curl (Dumbbell) | 1 | 15 reps | @9.5 |
| 1 | 15 reps | @10 | ||
| 6 | Lateral Raise (Cable) | 1 | 15 reps | @9.5 |
| 1 | 15 reps | @10 | ||
| 7 | Lateral Raise (Dumbbell) | 1 | 15 reps | @9.5 |
| 1 | 15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 5 reps | 70% |
| 2 | Tricep Rope Push Down (Cable) | 1 | 12 reps | @9.5 |
| 1 | 12 reps | @10 | ||
| 3 | Pec Deck (Machine) | 1 | 15 reps | @9.5 |
| 1 | 15 reps | @10 | ||
| 4 | Chest Supported Row (Machine) | 2 | 10 reps | @9.5 |
| 1 | 10 reps | @10 | ||
| 5 | Lat Pulldown | 1 | 10 reps | @9.5 |
| 1 | 10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bayesian Curl | 1 | 12 reps | @8.5 |
| 1 | 12 reps | @10 | ||
| 2 | Hammer Curl (Dumbbell) | 1 | 12 reps | @8.5 |
| 1 | 12 reps | @10 | ||
| 3 | Preacher Curl (Barbell) | 1 | 12 reps | @8.5 |
| 1 | 12 reps | @10 | ||
| 4 | Lateral Raise (Dumbbell) | 2 | 12 reps | @8.5 |
| 1 | 12 reps | @10 | ||
| 5 | Lateral Raise (Cable) | 2 | 12 reps | @8.5 |
| 1 | 12 reps | @10 | ||
| 6 | Upright Row (Cable) | 1 | 12 reps | @8.5 |
| 1 | 12 reps | @10 | ||
| 7 | Rear Delt Fly (Machine) | 1 | 15 reps | @8.5 |
| 1 | 15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 6 | 3 reps | 78.5% |
| 2 | Pec Deck (Machine) | 1 | 12 reps | @9 |
| 1 | 12 reps | @10 | ||
| 3 | Tricep Pushdown (Cable) | 1 | 12 reps | @9 |
| 1 | 12 reps | @10 | ||
| 4 | Lateral Raise (Cable) | 1 | 15 reps | @9 |
| 1 | 15 reps | @10 | ||
| 5 | Lateral Raise (Dumbbell) | 1 | 15 reps | @9 |
| 1 | 15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 6 | 4 reps | 75% |
| 2 | Chest Press (Machine) | 1 | 10 reps | @9 |
| 1 | 10 reps | @10 | ||
| 3 | Bayesian Curl | 1 | 8 reps | @9 |
| 1 | 8 reps | @10 | ||
| 4 | Bicep Curl (Cable) | 1 | 8 reps | @9 |
| 1 | 8 reps | @10 | ||
| 5 | Hammer Curl (Dumbbell) | 1 | 8 reps | @9 |
| 1 | 8 reps | @10 | ||
| 6 | Chest Supported Row (Machine) | 1 | 10 reps | @9 |
| 1 | 10 reps | @10 | ||
| 7 | Lat Pulldown | 1 | 10 reps | @9 |
| 1 | 10 reps | @10 | ||
| 8 | Rear Delt Fly (Machine) | 1 | 15 reps | @9 |
| 1 | 15 reps | @10 | ||
| 9 | Lateral Raise (Cable) | 2 | 10 reps | @9 |
| 1 | 10 reps | @10 | ||
| 10 | Lateral Raise (Dumbbell) | 2 | 10 reps | @9 |
| 1 | 10 reps | @10 |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Callahan’s Explosion is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Callahan’s Explosion is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Callahan’s Explosion is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
